Foods that help you in your GLP-1 weight loss journey

[Anonymous]

I have been on Tirzepatide for a few months and I lost 25 pounds pretty quickly. I started at 210 and I have been plateaued at 185 for a few months. I'm currently on a 5.5 dose and I'm planning on going up and I know that will likely mean I will eat very little again. I started out by eating the foods I normally do, just in much smaller portions. I want to use this time with less food noise and hunger to reshape my eating habits. I eat a lot of home cooked meals and while I do love veggies (go to the farmer's market every week and buy and eat lots and lots of vegetables), I also love meat and cheese, sugar, and snacks. I need to cut down on those. Has anyone done this and have any tips on foods to eat?

[Anonymous]

Make your snacks healthy ones. Nuts, in season fruits and vegetables, etc.

[Anonymous]

I am not really hungry, maybe once a day, so I plan my meals - usually yogurt for breakfast, a salad at lunch, then just edamame at dinner. Then I can get my five veg and protein every day. I don’t do meat, cheese, eggs, because they are emptier calories and cause side effects. Too heavy.

[Anonymous]

Anonymous wrote:I am not really hungry, maybe once a day, so I plan my meals - usually yogurt for breakfast, a salad at lunch, then just edamame at dinner. Then I can get my five veg and protein every day. I don’t do meat, cheese, eggs, because they are emptier calories and cause side effects. Too heavy.

Eggs are not empty calories. At approx 60-80 calories apiece, they are a perfect protein.

[Anonymous]

Anonymous wrote:I am not really hungry, maybe once a day, so I plan my meals - usually yogurt for breakfast, a salad at lunch, then just edamame at dinner. Then I can get my five veg and protein every day. I don’t do meat, cheese, eggs, because they are emptier calories and cause side effects. Too heavy.

This does not sound healthy. You are barely eating anything and you need to each much more protein. Eggs are not empty calories at all, and meat and cheese are both full of protein, though you might pick leaner proteins like fish or chicken.

[Anonymous]

Eat filling balanced meals no snacks. Full fat cottage cheese, avocado toast, berries, eggs. You won’t be hungry until dinner time. Keeps your blood sugar steady and you’ll be full.

[Anonymous]

I eat a lot of bean and lentil soups. Yogurt. Protein shakes.

[Anonymous]

Anonymous wrote:I am not really hungry, maybe once a day, so I plan my meals - usually yogurt for breakfast, a salad at lunch, then just edamame at dinner. Then I can get my five veg and protein every day. I don’t do meat, cheese, eggs, because they are emptier calories and cause side effects. Too heavy.

Only edamame for dinner. People take issue with ED comments but good grief.

[Anonymous]

OP, I’m not on a glp-1 nor a health professional, but my advice is to start by cutting out the sugar and snacks entirely.

For meats, stick to lean meats (chicken breast, fish). And occasional dairy products (yogurt- good; a lot of cheese, not good).

Basically, keep to 3 meals a day, no snacks. For your meals build your plates with vegetables as the primary, and smaller portions of lean protein and carbs. I make sure I’m getting enough fiber, too, but not sure how a glp-1 impacts that.

Here’s an example of what I eat in a day:

breakfast- plain yogurt with fruit and some nuts and seeds mixed in; or, 2 scrambled eggs with spinach and tomatoes, with a piece of Dave’s thin sliced multi seed bread toasted

lunch- turkey sandwich on sourdough or Dave’s thin sliced bread with baby carrots and cucumbers on the side; or, a big salad with whatever veggies are on hand plus hard boiled eggs or tuna or leftover chicken, and maybe some pistacios or small anount of cheese tossed in

dinner - sheet pan roasted salmon, broccoli and potatoes; or, turkey and bean chili with 1/2 cup rice

If I am hungry for an afternoon snack mid meal, I have a 100 cal pack of low sodium almonds and an apple, or almond butter on an apple, or hummus and veggies. If I want dessert, I have a yasso bar (I do this only once a week or so).

[Anonymous]

It's the snacking, you need to choose healthier snacks. My snacks are usually yogurt, nuts, fruit, tomatoes, or cucumber+hummus.

[Anonymous]

Anonymous wrote:OP, I’m not on a glp-1 nor a health professional, but my advice is to start by cutting out the sugar and snacks entirely.

For meats, stick to lean meats (chicken breast, fish). And occasional dairy products (yogurt- good; a lot of cheese, not good).

Basically, keep to 3 meals a day, no snacks. For your meals build your plates with vegetables as the primary, and smaller portions of lean protein and carbs. I make sure I’m getting enough fiber, too, but not sure how a glp-1 impacts that.

Here’s an example of what I eat in a day:

breakfast- plain yogurt with fruit and some nuts and seeds mixed in; or, 2 scrambled eggs with spinach and tomatoes, with a piece of Dave’s thin sliced multi seed bread toasted

lunch- turkey sandwich on sourdough or Dave’s thin sliced bread with baby carrots and cucumbers on the side; or, a big salad with whatever veggies are on hand plus hard boiled eggs or tuna or leftover chicken, and maybe some pistacios or small anount of cheese tossed in

dinner - sheet pan roasted salmon, broccoli and potatoes; or, turkey and bean chili with 1/2 cup rice

If I am hungry for an afternoon snack mid meal, I have a 100 cal pack of low sodium almonds and an apple, or almond butter on an apple, or hummus and veggies. If I want dessert, I have a yasso bar (I do this only once a week or so).

New poster

Very helpful... Thanks for sharing!

[Anonymous]

Anonymous wrote:I have been on Tirzepatide for a few months and I lost 25 pounds pretty quickly. I started at 210 and I have been plateaued at 185 for a few months. I'm currently on a 5.5 dose and I'm planning on going up and I know that will likely mean I will eat very little again. I started out by eating the foods I normally do, just in much smaller portions. I want to use this time with less food noise and hunger to reshape my eating habits. I eat a lot of home cooked meals and while I do love veggies (go to the farmer's market every week and buy and eat lots and lots of vegetables), I also love meat and cheese, sugar, and snacks. I need to cut down on those. Has anyone done this and have any tips on foods to eat?

"This time" GLPs are for life and if you don't plan on being on it for life then you truly need to overhaul how you eat and learn to be hungry/have food noise. Same food just smaller portions works fine when on medication because you can eat the smaller portion of high calorie foods and not want to chew your arm off. However, once you go off medication the hunger returns full force and you will struggle to eat that smaller portion of those high calorie foods.